Stop “Just in Case” Peeing – It’s Not Helping Your Bladder!

Do you ever go to the bathroom “just in case” before heading out, even when you don’t really have to? While it might seem like a good idea, frequently emptying your bladder too soon can actually do more harm than good. 😳

🚫 It can shrink your bladder’s capacity – Your bladder is designed to hold about 1.5 to 2 cups (350-500 mL) of urine before signaling that it’s time to go. If you keep emptying it too soon, it may start sending urges at lower volumes, making you feel like you need to pee more often.

🚫 It can train your brain to misinterpret urgency – Your bladder and brain communicate constantly. If you pee at every slight urge, your brain learns to overreact, making you feel the need to go even when your bladder isn’t full.

🚫 It can weaken your pelvic floor – Constantly rushing to the bathroom may prevent your pelvic muscles from properly supporting your bladder, leading to more urgency, frequency, or even leakage over time.

So how often should you pee? 🤔A healthy bladder typically needs to be emptied every 2 to 4 hours, or about 6-8 times per day. If you’re going much more often, it may be time to retrain your bladder!

Instead of running to the bathroom at the first sign of urgency, try these bladder-calming techniques: 

✨ Deep breathing – Take slow, deep breaths in through your nose and out through your mouth to help calm bladder spasms.

✨ Distraction techniques – Engage your mind in an activity (reading, counting, or even wiggling your toes) to help the urge pass.

✨ Pelvic floor relaxation – If you tend to clench your muscles when you feel the need to go, practice gentle relaxation to ease tension.

Your bladder should work with you, not against you! If you struggle with frequent urgency, and leakage, or feel like you’re always looking for the nearest bathroom, Pelvic Healing and Wellness Physical Therapy is here to help.